DrDesChat : Naturopath Burnaby & Virtual BC

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[Video] New Year’s Resolutions, a science based approach

 

Here is another video by a Dr Mike Evans.  In this video he talks about the research behind new year’s resolutions.  Do they help?  What are some factors that help sticking to goals?  Let me know your thoughts.  Have you ever made new year’s resolutions?  Have they ever produce long lasting change for you?  Share your story in the comments.

 

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The Weekly Lunch Prep – Salad In A Jar

 

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Salad In A Jar [Concept]

Eating healthy is often tied with the notion that it will take much more time and much more money to make it happen.  I believe it to be false in so many ways.  It sure is true that some healthy things are more expensive but one day of unpreparedness and a quick stop over to the food court and the numbers are all the same if not worse for the junk eating. One of my first posted recipes is not a specific recipe but a concept that has revolutionized my "lunch".  Having a salad for lunch is not a novel concept for me.  I'm always counting my vegetable intake and I know counting on 4-5 servings at lunch is a sure way to make me successful on most days.  I like to think of it as my phytonutrient prescription. Prior to this revolutionary concept, I came across on a blog I'd quickly throw things together in the morning.  The salad wasn't always fancy that's for sure. I was introduced to the salad in a jar concept and I have been sold ever since.  How would you like to prep your lunches for the week in not much more time it took you to prepare one?  How would you like to have the time to make it a tad bit fancier and tastier? All these benefits while saving money along the way?  The good old mason jar is the answer.  I'd recommend a large neck screw top so it's easier to get the salad out.  You'll also need to keep one large salad bowl and fork at work.

Instructions

Step #1 invest in good quality extra virgin olives and balsamic vinegars.

  1. One:  They taste way way better Two: They actually provide health benefits like antioxidants.
  2. Check out Olivesontap.com you can have the fun of tasting all the oils and vinegars in the store (North Vancouver, BC) or if you are not local they ship Canada-wide.  Another option is to find your local sources at truthinolive.com.  Olive oil is #1 among the
  3. top fraudulent foods
  4. .

Step #2 invest in some good quality pieces that will spice up the salad!

  1. How about dried blueberries, cranberries?
  2. How about some raw nuts.  And for a treat some caramelized walnuts?

Step #3

  1. Aim for getting fruits and vegetables that fall under the colours of the rainbow.  The more variety in colour the more diverse the nutrients you are eating
  2. Putting it all together.
  3. Put olive oil and balsamic vinegar at bottom of mason jar.
  4. Then place hard vegetables that do well marinating (peppers, carrots etc.)
  5. Layer with more fragile stuff like green leafy vegetables.
  6. Think of protein sources in order to make your salad more sustaining (pre-cooked chicken, nuts, seeds, legumes)
  7. Close and put in the fridge
  8. Bring to work and eat 4-5 servings of veggies yay!

Recipe Notes

When end up saving so much time because the difference to chop carrots for 1 day vs 7 is negligible!  The barrier you create between the oil & vinegar with the hard vegetables ensures the green leaves stay fresh and crispy for the week!

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Bioimpedance Analysis (BIA) Pre-Test Preparation

Pre-Test BIA Preparation

To ensure best results please observe the following pre-test guidelines:

  • No exercise, caffeine or food within 4 hours prior to taking the test.
  • No alcohol consumption within 24 hours prior to taking the test.
  • Drink 2 to 4 glasses of water 2 hours prior to taking the test. You may void as needed.

The conductive medium in the body is water. Standardizing pre-test preparation will reduce the influence of temporary hydration or dehydration on test results.

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How to share my labs for better collaboration [Lifelab’s MyCareCompass, Formely MyEHealth]

A big part of being empowered with your health care is owning your lab results.  I always recommend my patients keep a folder with all their lab results.  It’s empowering when you have the opportunity to ask for second opinions or simply have the data to understand what the results mean.  Putting things in perspective is important.

In BC,  My Care Compass (previously called Myehealth.ca) is a Lifelab website that allows you,  once registered, to receive your own lab results.

Here is a step-by-step guide on how to share your secure lab results.  The contact information is relevant to our office but if you are the patient of someone else the initial steps will help you get it to whomever you choose to share.

#1 (If needed) Create an account with MyCareCompass by Lifelabs

Create a my compass care account (previously myehealth).  This is a one-time step.  If you have never created this account in the past the NEXT time you go to lifelabs for bloodwork ask for a code in order to register.  This is required to initiate your account.  From this day on you will automatically receive your lab results in your account.  This will not retroactively bring in your past bloodwork results. If you can’t remember if you have created this in the past try to reset your password. 

#2 Log in to MyCareCompass (Formely MyEHealth)

Log in to MyCare Compass by Lifelabs bc.mycarecompass.lifelabs.com  

Log in to My Care Compass

#3 Select Reports in the top menu

Select Tab Reports

#4 Download All Reports in 1 PDF following these steps

Step 1 Change drop down menu to ALL VISITS.

Step 2 Select the top box in order to select all bloodwork at once.

Step 3 Print PDF and save to a location on your computer you can easily retrieve.

#5 Securely Share Reports with Dr Mélanie

{Preferred} Log in to your Outsmart Patient Portal. Under documents hit the green button UPLOAD and securely upload the PDF downloaded in #4. Login here

{Alternatives if needed} During your Telemedicine appointment you will be able to securely upload this document in the chatbox so Dr Mélanie can review them. Or if you have your better practice patient portal setup you can login and upload it in the chatbox.  Login here.

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